“The true traveler is he who goes on foot, and even then, he sits down a lot of the time,” said the French novelist Colette. Whether it is for business or pleasure, travel involves a lot of sitting, reclining and just hanging out.
Indeed, business trips – and relaxing vacations too – should involve a fair amount of downtime. But no matter why you’re on the road, you need not return home in worse shape than when you left.
Success in business requires – among other things – creativity, planning and flexibility. Those things are also required to stay on a good exercise and diet schedule.
If extreme travel were a sport, Zoriah Miller would be a top competitor. A freelance photojournalist who has been to 40 countries and lived in 20, many of them war-torn or suffering disasters, he spends eight to 10 months of the year on the road. When at home he exercises five days a week, performing a variety of weight-training routines and at least 20 minutes of cardiovascular exercise.
When traveling, he says, he stays in top shape through sheer will and commitment. “Routine is the most important factor,” Miller says. “If you start up right when you arrive somewhere, and just put it in your schedule, it will be easy to maintain and will do more for your mood than anything else.”
He has figured out some creative ways to do just that. “Carrying workout gear is too difficult,” Miller says. “All I ever bring is one resistance band; anything else I just configure while I am there so I can just leave it when I depart.”
He also uses whatever he can find as equipment, including his luggage, 5- or 10-liter water bottles, tree branches and anything else he can “McGyver” into exercise equipment. “When I go back to NYC between trips, the trainers at my gym marvel at the fact that I often come back in better shape than when I left,” he says.
Regardless of the occasion, travel is stressful, and physical activity is a stress-buster. When in Denver, Stan Garnett works out six days a week on a treadmill or bicycle and with weights. But during his frequent travels as a trial lawyer, it’s not easy to exercise.
“I try to run outside when possible just for the fresh air, but I always stay at hotels that have health clubs just to be sure I can get in a good workout first thing in the morning,” he says. Garnett travels with the usual running gear but also takes along a heart-rate monitor and a GPS system. “The GPS keeps me honest on the actual miles run when I am in unfamiliar surroundings,” he says.
Jeanette Hyatt, auditor for the Department of the Interior’s Office of Inspector General, is a member of a national fitness chain. When possible, she looks for hotels that are close to the chain’s facilities in that city so that she can attend classes.
“As a last resort, I use the fitness center in the hotel,” Hyatt says. “They usually have at least a treadmill, and I can do some push-ups and sit-ups on my own.”
Chuck Turner, executive director of the Colorado Bar Association, runs every other day and tries to do some strength training on alternate days when he’s at home. “When on the road, unless the weather is impossible, I run,” Turner says. “When you travel to the same cities with some frequency, you can make friends with fellow runners or just go exploring on your own.” He also notes that most hotels have a concierge who knows where to find good running trails.
Travel tips
Instead of business shoes, wear athletic shoes to and from your destination, or pack some in your carry-on. That way, if you arrive early or have a delay in departure, you can comfortably walk the concourses and terminals.
Regardless of whether you travel by train, plane or automobile, during the trip, try to walk or stretch at least once an hour. If you are on an airplane, this can help prevent deep-vein thrombosis, blood clots that can form in the legs. On a train, you can walk the cars en route, and then walk outside during the stops.
Planning can save time. If there is an exercise facility on the hotel property, find out if there are personal trainers available or if you need a reservation for a particular piece of cardiovascular equipment. The hotel manager or concierge is a good resource for convenient health clubs, bicycle and boat (canoes and rowboats, of course) rentals, walking tours and so forth.
Finally, be realistic. You will be busy with the business that brought you to a hotel or resort in the first place. You may not be able to do your full normal routine, so getting in 50 percent may be all you can reasonably accomplish.
Exercise can be energizing, even when you’re feeling jet-lagged. In that case shorter and lighter workouts are safer and more rewarding. Also, when traveling to other time zones, try to stay with the same time schedule you normally reserve for when you are at home. This can actually help your own body clock to readjust more quickly.
Eating on the road
Business dinners are often unavoidable, but it is one thing to occasionally splurge during a celebratory banquet and another to make overindulgence a habit.
Making sure that the foods you choose are high-fiber, and keeping yourself hydrated (with water, not soft or alcoholic drinks) will keep your digestive system running smoothly. It is not necessary to always order large entrees. Order off the appetizer menu to keep portions smaller. Choose grilled meats, not fried, and order plenty of fruits and vegetables. Or make it a habit to go vegetarian when on the road to cut back on calories.
Avoid the minibar
Hotel minibars, airport concessions and roadside convenience stores are not known for healthful snacks. Take dried fruits, nuts and granola bars with you to avoid the high sugar and fat usually available.
“It is very hard to maintain a good diet while traveling,” Hyatt says. “I try to get a motel room with a refrigerator so that I can keep fruits and yogurt for breakfast.” She also recommends either splitting meals with someone you are traveling with or bringing half the entree back to the hotel for later.
Garnett suggests eating early in the evening, which helps control food intake, keeps good digestion and allows for better sleep.
Intrepid hiker and walker Kip Hughes advises taking your own food on the airplane. “Be sure to take lots of variety. You never know how long your trip will be,” she suggests. As for restaurants, she says to avoid eating things disguised in sauces.
Vacation is about decompressing, doing new things, getting away from routine. So, while vacations are not generally used as a time to lose weight, there is no need to come home heavier. The flip side is when a vacation is turned into a fitness boot camp. Once, when on a hiking tour in Nepal, Hughes observed a fellow traveler who wore her heart-rate monitor the entire time, walking vigorously and rarely stopping even to look at the view. “She was more focused on keeping her heart rate up than in appreciating the amazing surroundings,” Hughes said.
Maintaining weight and general fitness is a reasonable objective; don’t ruin a vacation or a business trip by obsessing over either.
HOW TO KEEP YOUR WORKOUTS FROM GOING ON VACATION
Five ways to stay in shape when traveling
1. Plan to fit in fitness. Vacations can be used to try new activities not practical at home. There are not many opportunities for surfing here in Colorado, for example, but this activity abounds in many areas around the world. Hiking in rain forests, horseback riding, or working with a golf or tennis pro are other options.
2. Be prepared. Carry healthy snacks and try to stick to your regular eating schedule.
3. Avoid dining-out disasters. Restaurants can be a mystery when it comes to ingredients and preparation. Don’t be afraid to ask questions. Avoiding fried, creamy and crispy foods (or enjoying a taste rather than a platter) is suggested. Also, renting a place with a kitchen will give you more control.
4. Indulge in moderation. Cruise ships and resorts are famous for having tables of food available 24/7. Stay well hydrated with water (drink a glass in between other drinks) and try the local fruits and vegetables.
5. Pare down portions. You are on vacation, so slow down and enjoy the food. Eating slower, with smaller portions, will keep you in control.
Source: Kathleen Zelman, registered dietitian, director of nutrition for WebMD Health and the WebMD Weight Loss Clinic
The Mayo Clinic recommends packing these things to help you stay in shape on the road
1. Athletic shoes
2. Exercise clothing
3. Swimsuit
4. Jump rope
5. Resistance bands
6. Personal music (MP3 player, radio)
7. Exercise video or DVD
8. Pedometer
Stay flexible and be creative if the facilities or options are less than ideal. The Mayo Clinic suggests:
1. Use the halls and stairways. If the facilities are less than appealing, nonexistent or if the weather does not permit outdoor exercise, walk the halls and climb the stairs between laps.
2. Get wet. Use the hotel pool to swim laps or for some high-resistance running.
3. Skip rope. Parking areas and fitness facilities are good locations.
4. March in place (with vigorous arm movements to get the heart rate up) and do jumping jacks. Good old calisthenics are still valuable tools and can easily be done in a hotel room.
5. Use your body weight. Push-ups, pull-ups, crunches and squats are all terrific exercises and can be performed just about anywhere.
6. Try aerobics on TV, or bring an exercise DVD you can play on your laptop.
7. Use resistance bands. Every area of the body can be exercised with these lightweight and easy-to- pack tubes.
Travel exercise resources
Versa Stick travel gym – Weighs 3 pounds and includes bands, collapsible bar (TSA-approved for carry-on) and DVD, , 888-938-3772
“The Fit Traveler: Take Your Workout With You,” by Eide, (Publisher’s Design Group, 2006, $17.95)
“Dining Lean: How to Eat Healthy When You’re Not at Home,” by Joanne V. Lichten (Nutrifit Publishing, 2007, $19.95)
“The Athletic Minded Traveler,” by Jim Kaese and Paul Huddle (Social Publishing, 2004, $18.95)
Healthy Travel Network,
Linda J. Buch is a certified fitness trainer in Denver; linda@LJbalance.com
